While we know most of these tips, we often take them for granted but if you follow them Mumbai dietitians say there is no need to go on a diet. Image for representational purpose only. Photos Courtesy: iStock/Pixabay
Fauziya Ansari, who is the dietitian at Apollo Spectra in Chembur says it is important to include fruits, vegetables, whole grains, proteins, and healthy fats in every meal. Think "half sabzi, half the battle", let vegetables and fruits cover 50 per cent of the thali, adds Suvarna Sawant, chief dietitian and HoD, clinical nutrition and dietetics at Nanavati Max Super Speciality Hospital in Vile Parle West. Further, she says you can rotate staples -- roti one meal, brown rice or millet the next -- to diversify whole grain intake
While Ansari says you need to drink enough water and avoid processed, canned, or sugary foods, Sawant says beyond water you can also drink chaas or unsweetened nimbu pani rather than packaged juices or colas. Vedika Premani, clinical dietician at Sir HN Reliance Foundation Hospital in Girgaum, says drinking approximately 6 - 8 glasses per day plays a crucial role in digestion, metabolism, and energy levels
Sawant says you can also build protein from plants first by consuming dal, chana, rajma or soy, and add fish, egg or curd for variety. Cooking with heart healthy oils such as mustard, ground nut or cold pressed sesame can also help
As Ansari says you can stay away from desserts, colas, and sodas that can lead to weight gain, Sawant says limiting “festival foods” that include fried snacks, sweets, sugar sweetened chai to special occasions can also do the trick. Moreover, avoid smoking and alcohol as they, too, can harm your body
Lastly, Premani says you should eat regularly because skipping meals can lead to overeating in the next meal. Aim for three balanced meals a day, with healthy snacks in between if needed. More importantly, listen to your body because it is important to pay attention to hunger and fullness cues to avoid overeating.
While watching your portion sizes to enjoy your favourite treats, consume them in moderation and practice mindful eating. Opt for natural, unprocessed foods to reduce added sugars, sodium and unhealthy fats in day to day routine
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